Warm-up
Run 400m 
2 Rounds: 
10 Floor sweeps 
10 Scorpions 
10 Glute bridges 
10 PVC passthroughs
 
* Burgener snatch warm up

WOD
14 Rounds of:
15/12 Calories 
10 Burpees 
5 Power snatches (S. 50/35kg) (RX. 60/40kg) (Adv. 80/55kg)

*Time remaining find max snatch 
 
(35 min cap)

Warm-up
100 Single skips
3 Rounds:
10 Samson lunges
10 Muscle cleans (EB) 
10 Strict press (EB)
10 Front squats (EB) 

Strength & Skill
Every 2:30 x 6 sets: 
30 Double unders (45 singles) 
8 Over the bar burpees 
1 Clean & jerk (increase weight each round) 

​WOD
4 Rounds of:
12 Thrusters (40/25kg) (adv. 50/35kg)
16 Toes to bar 
Run 200m

Warm-up
3 Rounds: 
10 Hamstring walks 
10 Leg swings (each side) 
10 Lunge + high knee 
10 Sec calf stretch

Strength & Skill
8 Sets of:
Every 3 Minutes -
Run 400m
(24 min)

WOD
8 Minute AMRAP:
16 Lunges 
16 Push ups 
16 Air squats 
16 Sit ups

Warm-up
3 Rounds:
10sec Seated toe touch stretch
10 Samson lunges
10 Alt. V-ups
10 Snatch (EB)
10 Overhead lunges (EB)

Strength & Skill
Snatch
5-3-3-2-3-1

WOD
3-6-9-12-15-18-21:
Overhead barbell lunges @ 40/25kg
Toes to bar

Warm-up
20 Cals
3 Rounds:
10 Jumping squats
10 Deadlifts (EB)
10 Box step ups
10 Pull ups

Strength & Skill
16 E2MOM of:
1: 30/24 Cals
2: 15 Burpee box jump overs @ 61/51cm

​WOD
4 Rounds of:
27 Wall balls @ 10/7.5kg
18 Deadlifts @ 100/70kg
9 Bar Muscle ups (Scale, burpee pull up)

Warm-up
15/12 Cals
3 Rounds:
10 Airplane deadlifts
10 Squat stretch
10sec Pigeon stretch
30 Skips

​WOD
In teams of 2 -
30 Minute AMRAP:
You go I go
12 DB snatch @ 22.5/15kg
12 Goblet squats @ 24/16kg
30 Double unders

Warm-up
3 Rounds:
10 Cleans (EB)
10 Thrusters (EB)
10 Hip opener lunge
10sec Triceps stretch on wall

Strength & Skill
Complex
2 Cleans
2 Front squats
2 Jerks

WOD
21-15-9 of:
Clusters @ 60/40kg
Burpees over bar
-Start with complex as soon as WOD is
finished
(35 min)

Warm-up
400m Run
3 Rounds:
10 Hamstring walk
10 Lunges
10 Push up – down dog
5 Scap pull ups + 5 pull ups

Strength & Skill
Running
800m
-rest 2 min
400m X 4
-rest 1 min
1200m

WOD
3 Rounds:
40 Lunges
30 Push ups
20 Pull ups
* 10 rope climbs buy out

Warm-up
15/12 Cal
3 Rounds:
10 Sec door stretch
10 DB snatch
10 Front squats (EB)
10 Strict presses (EB)

Strength & Skill
16 Minute EMOM:
1 – 15/12 Cal
2 – 16 DB snatch @ 22.5/15kg
3 – 50 Double unders
4 – 40 Sec plank

​WOD
14 Minute AMRAP:
18 Push ups
10 Front squats @ 60/40kg
8 STOH @ 60/40kg

​Warm – up
Run 400m
3 Rounds:
10 Hamstring walks
10 Alt V-ups
10 Box step ups

Strength & Skill
Every 3 minutes for 15 minutes:
Run 400m
10 Burpees

WOD
27-21-15-9:
Toes to bar
Box jump overs @ 61/51cm